The vrat food list, with the numbers
What is commonly eaten during a phalahar fast, what varies by household, and what each one actually carries. Described as commonly observed — your own family's practice is the one that applies.
Commonly eaten on a vrat
76 foods that most households include on a phalahar fast. Calories are for the serving stated, not per 100 g.
| Food | Group | One serving | Calories | Protein |
|---|---|---|---|---|
| Almonds (Badam) | Nuts & dry fruit | 10 almonds | 72 | 2.5 g |
| Apple | പഴങ്ങൾ | 1 medium apple | 112 | 0.5 g |
| Arbi Fry | Vrat dishes | 1 katori | 208 | 3.8 g |
| Badam Milk | Drinks & sweeteners | 1 glass | 220 | 7.2 g |
| Banana | പഴങ്ങൾ | 1 medium banana | 105 | 1.3 g |
| Boiled Arbi (Colocasia) | Vrat vegetables & tubers | 1 katori | 107 | 4.0 g |
| Boiled Potato | Vrat vegetables & tubers | 1 medium potato | 84 | 1.8 g |
| Boiled Sweet Potato (Shakarkandi) | Vrat vegetables & tubers | 1 medium | 164 | 2.0 g |
| Bottle Gourd (Lauki), cooked plain | Vrat vegetables & tubers | 1 katori | 17 | 0.8 g |
| Cashews (Kaju) | Nuts & dry fruit | 10 cashews | 91 | 2.9 g |
| ഛാസ് (മോര്) | Milk & dairy | 1 glass | 75 | 4.0 g |
| പശുവിൻ പാൽ (ഫുൾ ക്രീം) | Milk & dairy | 1 glass | 124 | 6.4 g |
| Cucumber (Kheera) | Vrat vegetables & tubers | 1 medium | 29 | 1.0 g |
| Curd (Dahi) | Milk & dairy | 1 katori | 90 | 4.7 g |
| Dahi Aloo | Vrat dishes | 1 katori | 134 | 2.7 g |
| ഈന്തപ്പഴം (ഖജൂർ) | പഴങ്ങൾ | 2 dates | 46 | 0.4 g |
| Fresh Coconut (Nariyal) | പഴങ്ങൾ | 1 piece | 107 | 1.1 g |
| Fresh Water Chestnut (Singhara) | Vrat flours & grains | 1 small bowl | 96 | 0.9 g |
| Fruit Chaat | Vrat dishes | 1 plate | 114 | 1.6 g |
| Ghee | Milk & dairy | 1 teaspoon | 45 | 0.0 g |
| Grapes (Angoor) | പഴങ്ങൾ | 1 katori | 54 | 0.6 g |
| Guava (Amrud) | പഴങ്ങൾ | 1 medium guava | 42 | 1.8 g |
| Honey (Shahad) | Drinks & sweeteners | 1 teaspoon | 22 | 0.0 g |
| Jaggery (Gur) | Drinks & sweeteners | 1 small piece | 77 | 0.1 g |
| Jeera Aloo (vrat style) | Vrat dishes | 1 katori | 158 | 2.1 g |
| Kaddu ki Sabzi | Vrat dishes | 1 katori | 86 | 1.2 g |
| Khoya (Mawa) | Milk & dairy | 1 small piece | 95 | 4.9 g |
| Kuttu ka Atta (Buckwheat Flour) | Vrat flours & grains | 1 cup of flour | 402 | 15.1 g |
| Kuttu ka Paratha | Vrat dishes | 1 paratha | 237 | 6.6 g |
| Kuttu ki Puri | Vrat dishes | 2 puris | 234 | 5.0 g |
| Lauki ki Sabzi (vrat style) | Vrat dishes | 1 katori | 59 | 0.8 g |
| Makhana (Fox Nuts), raw | Vrat flours & grains | 1 katori | 87 | 2.4 g |
| Makhana Kheer | Vrat dishes | 1 katori | 185 | 5.9 g |
| Malai (Cream) | Milk & dairy | 1 tablespoon | 45 | 0.4 g |
| Mango | പഴങ്ങൾ | 1 medium mango | 140 | 1.4 g |
| Mixed Dry Fruit | Nuts & dry fruit | 1 small handful | 143 | 4.0 g |
| Nimbu Pani (Shikanji) | Drinks & sweeteners | 1 glass | 100 | 0.0 g |
| Orange (Santra) | പഴങ്ങൾ | 1 medium orange | 48 | 0.9 g |
| Papaya | പഴങ്ങൾ | 1 katori cubes | 36 | 0.6 g |
| Pistachios (Pista) | Nuts & dry fruit | 10 pistachios | 65 | 2.8 g |
| Pomegranate (Anar) | പഴങ്ങൾ | 1 katori arils | 82 | 2.0 g |
| Pumpkin (Kaddu), cooked plain | Vrat vegetables & tubers | 1 katori | 35 | 1.2 g |
| Raisins (Kishmish) | പഴങ്ങൾ | 1 tablespoon | 47 | 0.4 g |
| Rajgira Atta (Amaranth Flour) | Vrat flours & grains | 1 cup of flour | 427 | 16.0 g |
| Rajgira Ladoo | Vrat dishes | 1 ladoo | 127 | 1.8 g |
| Rajgira Laiya (Puffed Amaranth) | Vrat flours & grains | 1 katori | 90 | 2.9 g |
| Rajgira Paratha | Vrat dishes | 1 paratha | 251 | 6.9 g |
| Raw Banana (Kacha Kela), boiled | Vrat vegetables & tubers | 1 medium | 80 | 1.2 g |
| Roasted Makhana in Ghee | Vrat dishes | 1 katori | 132 | 2.4 g |
| Sabudana (Sago Pearls), raw | Vrat flours & grains | 1 katori raw | 322 | 0.2 g |
| Sabudana Kheer | Vrat dishes | 1 katori | 177 | 4.1 g |
| Sabudana Khichdi | Vrat dishes | 1 plate | 321 | 3.8 g |
| Sabudana Papad, roasted | Vrat dishes | 1 papad | 41 | 0.0 g |
| Sabudana Thalipeeth | Vrat dishes | 1 thalipeeth | 230 | 3.2 g |
| Sabudana Vada | Vrat dishes | 2 vadas | 262 | 2.6 g |
| Samak Idli | Vrat dishes | 2 idlis | 150 | 3.4 g |
| Samak ka Atta (Barnyard Millet Flour) | Vrat flours & grains | 1 cup of flour | 368 | 7.4 g |
| Samak Kheer | Vrat dishes | 1 katori | 167 | 4.8 g |
| Samak Rice (Barnyard Millet) | Vrat flours & grains | 1 katori raw | 246 | 5.0 g |
| Samak Rice Pulao | Vrat dishes | 1 katori | 189 | 3.0 g |
| Sendha Namak (Rock Salt) | Vrat flours & grains | 1 teaspoon | — | — |
| Shakarkandi Chaat | Vrat dishes | 1 plate | 156 | 2.0 g |
| Shrikhand | Milk & dairy | 1 katori | 232 | 6.2 g |
| Singhara Atta (Water Chestnut Flour) | Vrat flours & grains | 1 cup of flour | 431 | 9.6 g |
| Singhare ka Halwa | Vrat dishes | 1 katori | 303 | 2.4 g |
| Singhare ki Puri | Vrat dishes | 2 puris | 248 | 3.2 g |
| Sugar (Cheeni) | Drinks & sweeteners | 1 teaspoon | 20 | 0.0 g |
| Sugarcane Juice | Drinks & sweeteners | 1 glass | 163 | 0.5 g |
| സ്വീറ്റ് ലസ്സി | Milk & dairy | 1 glass | 203 | 5.3 g |
| Tender Coconut Water | Drinks & sweeteners | 1 coconut | 50 | 0.5 g |
| Thandai | Drinks & sweeteners | 1 glass | 260 | 7.0 g |
| Toned Milk | Milk & dairy | 1 glass | 100 | 6.4 g |
| Vrat ki Kadhi | Vrat dishes | 1 katori | 123 | 3.2 g |
| Vrat wale Aloo | Vrat dishes | 1 katori | 143 | 2.0 g |
| Walnuts (Akhrot) | Nuts & dry fruit | 4 halves | 81 | 1.8 g |
| Watermelon (Tarbooz) | പഴങ്ങൾ | 1 katori cubes | 30 | 0.9 g |
Included in some households, not others
These are the genuine points of variation. Nothing on this site can settle them — they belong to family and sampradaya practice.
| Food | Group | One serving | Calories | Protein |
|---|---|---|---|---|
| Arrowroot Flour (Ararot) | Vrat flours & grains | 2 tablespoons | 71 | 0.1 g |
| Carrot (Gajar) | Vrat vegetables & tubers | 1 medium | 27 | 0.8 g |
| Green Tea, no sugar | Drinks & sweeteners | 1 cup | — | — |
| Paneer | Milk & dairy | 1 portion | 133 | 9.2 g |
| Peanuts (Moongphali) | Nuts & dry fruit | 1 small handful | 141 | 6.3 g |
| Plain Water | Drinks & sweeteners | 1 glass | — | — |
| Tomato | Vrat vegetables & tubers | 1 medium | 16 | 0.7 g |
What is customarily set aside
- Wheat, rice and the common cereals
- Pulses, dals and beans, in most observances
- Ordinary table salt, replaced by sendha namak
- Onion and garlic
- Meat, fish, eggs and alcohol
Every one of those has exceptions somewhere. Guruvar vrat commonly includes chana dal; Chhath's Nahay Khay meal includes rice and chana dal; Jain observance sets aside root vegetables that a Hindu vrat permits. The lists on the individual observance pages are more useful than any general rule.
Questions
What can I eat during a vrat?
In most households a phalahar vrat permits fruit, milk and curd, the non-cereal flours — kuttu, singhara, rajgira and samak — plus sabudana, makhana, potato and other permitted tubers, nuts, and sendha namak in place of ordinary salt. What is set aside is grains, pulses, table salt, onion and garlic. Every part of that varies by family, region and community.
Is sabudana allowed on a vrat?
It is very widely eaten during fasts, and the usual reasoning is that it is not a grain. Some households set it aside. This is a matter of family and sampradaya practice.
Which vrat food has the most protein?
Paneer, at 18.3 g per 100 g, where a household permits it. Among the flours, rajgira leads at 13.3 g per 100 g. Sabudana carries essentially none — 0.2 g per 100 g — which is why a fast built on it runs short.
Why is sendha namak used instead of ordinary salt?
Because it is unrefined and unprocessed, which is the customary reasoning. It is a religious and cultural practice rather than a nutritional one, and its details differ between households.
SOURCE·Published vrat traditions + IFCT 2017·observance accounts and food composition·REVIEWED JUL 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
